Healthy Barbecue Chicken Recipes: Delicious and Nutritious Options

Barbecue chicken is a beloved dish, perfect for summer gatherings, quick weeknight dinners, or meal prepping for a busy week. However, traditional barbecue sauces can be laden with sugar and unhealthy additives. This article explores a variety of healthy barbecue chicken recipes that prioritize flavor and nutrition, offering options for oven-baked, slow-cooked, grilled, and sheet pan preparations.

Oven-Baked BBQ Chicken

Baking barbecue chicken is a simple and convenient method, especially when outdoor grilling isn't an option. It's ideal for meal prepping and allows for easy cleanup.

Baked BBQ Chicken Breast

This recipe is a fast and easy dinner that the whole family will love. The chicken is covered in a sweet and tangy BBQ sauce and then baked until perfectly juicy and caramelized. It’s perfect for busy weeknights and can be made with low-sugar BBQ sauce. This Baked Chicken Breast with barbeque glaze is light, kid-friendly, and easy to make. The chicken is smothered in a tangy, sticky BBQ sauce that is so tasty! It’s packed with protein and completely gluten-free, plus it can be made with low-sugar or sugar-free BBQ sauce or even use a homemade BBQ sauce for a lighter option.

Ingredients:

• 4 large chicken breasts (about 1.5 lbs)
• 2 tablespoons avocado oil (can be substituted with canola, olive, or grapeseed oil)
• 1 1/2 tablespoons smoked paprika (can use regular paprika)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground white pepper (can substitute with black pepper)
• 1/2 teaspoon kosher salt
• 1 cup BBQ sauce (low-sugar or homemade)

Instructions:

1. Preheat the oven to 375°F. Grease a casserole dish with a bit of oil (about one tablespoon).
2. Place the chicken breasts into a large Ziploc bag. Add the remaining one tablespoon of avocado oil, smoked paprika, garlic powder, onion powder, white pepper, and kosher salt. Shake well until fully coated with oil and spices.
3. Next, place the chicken into the prepared dish. Brush the breast with half of the 1 cup BBQ sauce and bake in the preheated oven for about 40-50 minutes total.
4. After 20 minutes of baking the chicken breasts, flip the chicken, brush again with the BBQ sauce, and continue to bake until cooked through (for a total of 40 minutes) or until the internal temperature reaches 165°F.
5. Once done, remove from the oven. Slice and serve warm with the remaining BBQ sauce.

Tips:

• Marinate the chicken breasts the night before to save time.
• Use a food thermometer to ensure the chicken is cooked to an internal temperature of 165°F.
• Consider adding some veggies to the baking dish for a complete meal.

Baked BBQ Chicken with Potatoes and Kale Salad

This recipe is perfect for meal prep, offering a balanced combination of protein, carbohydrates, and vegetables.

Ingredients:

• Baby potatoes
• Olive oil
• Salt and pepper
• 4 Chicken breasts
• BBQ sauce (try smoky chipotle, honey garlic, or Carolina gold)
• Kale salad kit
• Lemon juice

Instructions:

1. Preheat oven to 450°F.
2. Toss baby potatoes with seasonings and olive oil. Place in a small baking dish and bake for 45 minutes.
3. Add chicken to another small baking dish. Drizzle with a bit of olive oil and season with salt and pepper. Bake for 20-25 minutes depending on the size of the breasts.
4. While chicken is baking, toss kale salad kit together with dressing.
5. Remove chicken from the oven and let rest for 5 minutes before cutting up into bite-sized pieces and tossing with BBQ sauce.
6. Serve in meal prep bowls alongside potatoes and kale salad.

Tips:

• Put the BBQ sauce on after baking to prevent it from getting gummy or burning in the oven.
• Freeze chicken and potatoes for up to 3 months, thaw in the fridge, and reheat.

Lazy BBQ Chicken (Parchment Paper Method)

This recipe uses parchment paper to create incredibly moist and juicy chicken with minimal effort.

Read also: Quick Chicken Dinner Ideas

Ingredients:

• Chicken breasts
• BBQ sauce

Instructions:

1. Preheat the oven to 350°F.
2. Place a long piece of parchment paper in front of you and fold it in half like a book. Unfold and pour about 1/4 to 1/2 cup of BBQ sauce onto the parchment paper.
3. Place the chicken breasts on top and coat them in the sauce.
4. Fold the parchment paper over, and starting at one end of the parchment, fold the edges of the paper over several times continuing to make creases all around the chicken until it’s completely enclosed and no air can escape.
5. Place the parchment packet on a baking sheet and bake for 30 minutes.

Slow Cooker BBQ Chicken

Slow cooking is an excellent way to achieve tender and flavorful barbecue chicken with minimal effort. It's perfect for busy individuals who want to come home to a ready-made meal.

Healthy BBQ Pulled Chicken

This recipe focuses on ditching store-bought sauces with high fructose corn syrup and creating a clean, refined-sugar-free BBQ sauce.

Ingredients:

• Chicken thighs
• 1 diced onion
• Tomato paste
• Crushed pineapple in 100% juice
• Paprika
• Chili powder
• Garlic powder
• Cumin
• Salt
• Onion powder
• Dash of cayenne
• Liquid smoke extract (optional)
• Apple cider vinegar

Instructions:

1. In a mixing bowl, add the tomato paste, pineapple, apple cider vinegar, liquid smoke, paprika, chili powder, garlic powder, cumin, salt, onion powder, and cayenne pepper. Mix to combine to create a sauce.
2. Add the chicken thighs, diced onion, and sauce to the slow cooker. Stir to combine.
3. Set on high 3-4 hours or low 6-7 until chicken starts to fall apart.
4. Before eating, shred the chicken with two forks. Best if left to rest in the sauce for a few minutes.
5. Serve over buns, in wraps, in grain bowls, or on its own.

Tips:

• Use chicken thighs for the best texture and flavor in pulled chicken.
• Serve with coleslaw for a classic barbecue combination.

Healthy Shredded BBQ Chicken Crock Pot Recipe

This recipe is perfect for meal prep, using only three ingredients and resulting in protein-packed, low-sugar chicken.

Ingredients:

• Chicken breasts (boneless and skinless) or Chicken Thighs (boneless and skinless)
• BBQ sauce (keto barbecue sauce recipe or low-sugar store-bought)
• Optional: cayenne pepper, chipotle chili powder, or red pepper flakes for a spicy kick

Instructions:

1. Place all the ingredients in your Crock Pot.
2. Cook on low 6-8 hours or 3-4 hours on high.
3. Use two forks to shred the chicken in the slow cooker.
4. Serve immediately over a high fiber bun, gluten free bun, tortilla wrap, or on a salad.

Tips:

• Cook on low heat for a longer time for more tender chicken.
• Shred the chicken while it is still warm for easier shredding.
• To make a double batch, stack the chicken in two layers, but move the chicken halfway through cooking to ensure the breasts all cook evenly.

Grilled BBQ Chicken

Grilling barbecue chicken imparts a smoky flavor that is hard to resist. These recipes offer a variety of marinades and spice rubs to enhance the taste.

5-Ingredient BBQ Chicken

This recipe is a summertime classic that's simple enough for busy weeknights, using only five ingredients.

Read also: Delicious Chicken Recipes

Ingredients:

• Chicken drumsticks, thighs, or a whole cut-up chicken
• Seasoning salt
• Garlic powder
• BBQ sauce (look for one that’s lower in sugar)
• Mustard
• Water

Instructions:

1. Sprinkle the chicken with the seasoning salt and garlic powder. If you’re keeping the skin on the drumsticks, rub some of the seasoning underneath the skin. Cover and marinate in the refrigerator for at least 1 hour or as long as overnight.
2. In a small bowl combine the BBQ sauce, mustard and about 2 tablespoons water to thin it out.
3. Starting with a clean grill, preheat it to medium. Oil the grates and reduce heat to low.
4. Place the drumsticks on the grill, cover, and turn them often to ensure they don’t burn. It’ll take about 18 to 20 minutes for the chicken to become golden brown, tender and cooked through.
5. Brush with BBQ sauce during the last few minutes of grilling.

Tips:

• The best time to put the BBQ sauce on is when the chicken is almost ready to prevent burning.
• Bake the chicken in the oven at 400°F for 35 to 45 minutes or air fry 22 minutes, turning halfway, if you don't have an outdoor grill.

Healthy BBQ Chicken Thighs

This recipe offers a healthy alternative to regular BBQ chicken with minimal ingredients and a simple process.

Ingredients:

• Boneless and skinless chicken thighs
• 1 tsp chili powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp ground mustard
• 1 tsp salt
• 1 tsp pepper
• 2 tbsp coconut sugar
• BBQ sauce

Instructions:

1. Trim chicken thighs as needed.
2. Pour the mixture of spices and coconut sugar into the ziplock bag.
3. Add chicken and shake until chicken is completely coated.
4. Refrigerate everything together for 4-24 hours.
5. Cook on direct heat for about 4 minutes each side.
6. Move thighs off direct heat and baste each side with BBQ sauce, let cook another 1 minute on each side or until internal temp reaches 165F. This will depend on thickness of chicken.

Other Grilled Chicken Recipes

There are many other healthy and flavorful grilled chicken recipes to explore, including:

• Grilled Lime Chicken: Infused with fresh flavors of lime, garlic, and dill.
• Apple Thyme Chicken: Sweet and savory grilled chicken with apple slices and thyme sauce.
• Grilled Lemon Chicken: Fresh lemon flavor with herbs.
• Spicy Peanut Chicken Kabobs: Tangy, sweet-and-spicy peanut butter flavor.
• Chicken Satay: Turmeric-rich marinade and lime-spiked peanut dipping sauce.
• Grilled Teriyaki Chicken: Simple teriyaki marinade with four ingredients.
• Grilled Basil Chicken and Tomatoes: Fresh tomato and basil marinade.
• Grilled Pepper Jack Chicken Sandwiches: Zesty cheese and savory bacon.
• Grilled Pineapple Chicken: Tropical spin with fresh pineapple juice marinade.
• Chicken with Berry Wine Sauce: Fresh raspberries and strawberries boiled with merlot.
• Tapenade-Stuffed Chicken Breasts: Olive tapenade filling.
• Grilled Lemon-Rosemary Chicken: Simple marinade with lemon and rosemary.
• Herbed Balsamic Chicken: Balsamic vinegar, lemon zest, and fresh herbs.
• Grilled Asian Chicken Pasta Salad: Pasta salad with grilled chicken.
• Chicken Skewers: Chicken breast, zucchini, onions, and tomatoes.
• Margherita Chicken: Balsamic flavor with fresh basil.
• Chicken with Citrus Chimichurri Sauce: Citrus chimichurri sauce with herbs and garlic.
• Bruschetta Chicken Wraps: Bruschetta flavors with grilled chicken.
• Chicken Souvlaki: Mediterranean flavors with lemon and herbs.
• Orange Apricot Couscous Chicken: Orange juice, curry powder, feta, and mint.
• Grilled Brown Sugar-Mustard Chicken: Dijon mustard, brown sugar, and seasonings.

Sheet Pan BBQ Chicken

Sheet pan dinners are a convenient way to cook an entire meal on one pan, making cleanup a breeze.

BBQ Chicken & Roasted Sweet Potato Bowls

This recipe combines bold flavors, nutritious vegetables, and is perfect for meal prepping lunches or a quick weeknight meal.

Ingredients:

• Sweet potatoes
• Onion
• Broccoli
• Chicken breasts
• Olive oil
• Salt
• Garlic powder
• Chipotle powder
• BBQ sauce

Instructions:

1. Preheat the oven to 400°F.
2. Peel and chop the sweet potatoes into 1/2" chunks. Chop onion into 1 inch pieces and add to a lined sheet pan along with the sweet potatoes.
3. Toss the sweet potatoes and onions with olive oil, salt, garlic powder and chipotle powder and toss until well combined.
4. Bake at 400°F for 20 minutes.
5. Toss the sweet potatoes and push to one side of the pan. Add the broccoli and toss with olive oil and salt. Add the chicken breasts and brush with 1/4 cup BBQ sauce.
6. Bake an additional 15-20 minutes at 400°F until the chicken is done.
7. Remove the pan from the oven and shred the chicken breasts using two forks. Toss the chicken with the remaining BBQ sauce.

Tropical Chicken Cauliflower Rice Bowls

These pineapple and chicken rice bowls cut the carbs by using riced cauliflower instead of traditional rice.

Read also: Healthy Recipes: No Chicken

Ingredients:

• Chicken
• Pineapple
• Cauliflower rice

General Tips for Healthy BBQ Chicken

• Choose lean cuts of chicken: Skinless chicken breast or thighs are lower in fat and calories.
• Make your own BBQ sauce: Control the ingredients and reduce sugar content by making your own sauce using tomato paste, pineapple, apple cider vinegar, and spices.
• Use low-sugar or sugar-free BBQ sauce: Many store-bought options are available with reduced sugar content.
• Marinate the chicken: Marinating adds flavor and helps to keep the chicken moist during cooking.
• Don't overcook the chicken: Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F.
• Add vegetables: Serve your barbecue chicken with a variety of vegetables for a balanced meal.
• Control portion sizes: Be mindful of portion sizes to maintain a healthy diet.

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